Click here to print  
Foundation Program, Gym Exercises, Building Phase
 
 
Weeks 9 - 12
- Perform 1 set of 12 reps for each exercise.
- Quickly move from one exercise to the next, wait 30
   to 60 seconds between exercise sets.
 
Muscle Group Exercise

Select Your Own Exercises:
You can replace any of the exercises with an exercise within the same muscle group.

For Example:
For Muscle Group - Quadriceps. The listed exercise is Leg Extensions. You can select any exercise, like the Squat, which is listed in the Quadriceps Muscle Group.
  1) Quadriceps Barbell Squat
  2) Chest Barbell Bench Press
  3) Hamstrings Leg Curl
  4) Back One-Arm Row
  5) Calves Stair Calf Raise
  6) Shoulders Upright Cable Row
  7) Abdominal Decline Crunch
  8) Biceps Dumbbell Preacher Curl
  9) Lower Back Back Extension
10) Triceps Triceps Extension
 
1) Quadriceps
Barbell Squat
 
Start Midpoint
  • Position a barbell on the back of the shoulders and grasp bar to the sides. Put your feet at shoulder width with your toes and knees slightly pointed outwards. Return and repeat.
  • Descend until knees and hips are fully bent.
  • Extend knees and hips until legs are straight.
  • Do not let your knees move in front of your toes as you squat. Make sure your legs do not lock out at any point throughout the squat. Keep your body upright throughout the squat, and do not lean too far forward.
 
2) Chest
Barbell Chest Press
 
Start Midpoint
  • Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench!
  • Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest.
  • Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked.

  • To emphasize different areas of the pectoral muscles, this exercise can be performed with a close, medium or wide grip.
 
3) Hamstrings
Leg Curl
 
Start Midpoint
  • Lie face down on a leg-curl machine and line your knee joints up with the cam of the machine. Check to be sure the machine is adjusted so that the pads are touching the back of your ankles. Press your hips down onto the pad, and hold on to the handles below.
  • Slowly contract your hamstrings until your low back begins to arch or your hips begin to rise off the bench. At that point, slowly lower the weight in a controlled eccentric (lowering) motion back to the starting position.
  • The goal is to be able to pull your heels as close as you can to your glutes while keeping your hips on the bench.
  • Try not to arch your back or use momentum for assistance.
 
4) Back
One-Arm Row
 
Start Midpoint
  • Stand and kneel over a flat bench with one arm and one knee from the same side of your body touching bench.
  • Keep your back flat and your head up.
  • Your other arm should be extended toward the floor, grasping a dumbbell.
  • Your other foot should be planted flat on the floor.
  • Pull the dumbbell up to your side, maintaining a flat back position. Pause with your elbow in the air.
  • Do not let your elbow fall away from your body.
  • Keep your hand and foot flat on the bench and floor.
  • Keep your back flat and the dumbbell held up and next to your side.
  • Slowly lower the weight back towards the floor and finish in your starting position.
 
5) Calves
Stair Calf Raise
 
Start Midpoint
  • Stand on a stair or crate.
  • Lower your heels to the lowest possible position.
  • Slowly raise up on your toes as high as you can go. Hold for a moment and return to the starting position.
  • Do not "swing" the weight up using momentum! Repeat.


  • To add more weight, you can perform the exercise with one calf at a time, or hold a dumbbell in the hand that is not stabilizing your body.
 
6) Shoulders
Upright Cable Row
 
Start Midpoint
  • Standing upright, grasp a cable attachment with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight.
  • Pull the bar straight up towards your chin, keeping it close to your body. Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most.
  • Lower slowly to the starting position.
  • Don't cheat by leaning forward or backward. Don't swing!
 
7) Abdominals
Decline Crunch
 
Start Midpoint
  • Lie on your back on a decline bench. Hook your feet into the feet pads, and clasp your hands behind your head.
  • Contract your abdominal muscles to lift your shoulders and upper back off the bench.
  • Squeeze for a count of two and then slowly lower back to the starting position.
 
8) Biceps
Dumbbell Concentration Curl
 
Start Midpoint
  • Stand behind an incline bench. Hold dumbbell in one hand, palm up with your upper arm and elbow on the bench.
  • Curl dumbbell up using a semicircular motion until your forearm touches your bicep.
  • Return to the starting position using the same path.


  • Keep your elbow on the bench at all times!
  • Next, do your other arm.
 
9) Lower Back
Back Extension
 
Start Midpoint
  • Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
  • Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance.
  • Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back.
  • Slowly raise your torso until your legs and upper body are in a straight line again.
  • Do NOT arch your back past a straight line!
 
10) Triceps
Triceps Extensions
 
Start Midpoint
  • Sit on a flat bench holding an EZ-Curl bar with an overhand grip.
  • Lie back so that the top of your head is even with the end of the bench.
  • At the same time, extend your arms over your head so that the bar is directly over your eyes.
  • Keep your elbows tight and your upper arms stationary throughout the exercise.
  • Holding your upper arms in a fixed position (this is key), slowly lower the bar until it almost touches your forehead.
  • Then press the bar back up in a slow, sweeping arc-like motion.
  • At the finish, lock your elbows completely.